What weight should I start with for Turkish Get-ups?

Beginners should practice the movement with no weight or a light shoe balanced on their fist to master the mechanics. Once the movement is fluid, progress to a light kettlebell that you can comfortably hold overhead for several minutes.

Which side should I start on?

It is generally recommended to start with your non-dominant or weaker side. This ensures you have the most focus and energy for the side that requires more stability work.

How many repetitions should I perform?

Because the Turkish Get-up is a complex, high-tension movement, it is best performed for low reps. Aim for sets of 1 to 5 repetitions per side to prioritize form and safety.

Is the Turkish Get-up a cardio or strength exercise?

While it builds significant stability and strength, the long duration of each rep will elevate your heart rate. It is primarily a tool for structural balance and total-body coordination.

Turkish Get-up Guide: Master Full-Body Stability

Learn how to perform the Turkish Get-up with our step-by-step guide. Improve shoulder health, core strength, and mobility with this functional exercise.

How to Perform

Lie on your back with the kettlebell held in your right hand, arm locked out toward the ceiling, and your right knee bent with the foot flat on the floor.
Extend your left arm and left leg out at a 45-degree angle to provide a stable base for the initial movement.
Push through your right heel and roll onto your left elbow, then transition onto your left hand while keeping your gaze on the weight and your right shoulder packed.
Lift your hips into a bridge and sweep your left leg back, placing your left knee on the floor directly under your hip.
Straighten your torso to a half-kneeling position while maintaining the vertical position of the kettlebell.
Drive through both feet to stand up completely, bringing your feet together while keeping the weight locked overhead.
Reverse the sequence step-by-step with control until you are lying flat on the floor again.

Common Mistakes

Taking your eyes off the kettlebell during the movement
Losing tension in the shoulder and allowing the arm to bend
Rushing through the transitions instead of owning each position
Bending the wrist under the weight of the kettlebell

Muscles Worked

Primary movers

Core

Stabilizers

Shoulders
Glutes
Triceps
Forearms

Related Guides

Dumbbell Snatch — Full Body
Hang Clean — Full Body
Man Maker — Full Body

Core · Full Body